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***Always begin your weight training, utilizing compound movements. Compound movements, work several muscle groups with a singe motion!!!***
This is only the basics and your comments/suggestions will help enlarge/enhance each section!!! This issue was put together with the assistance of BIGCANUK, GUMBI, B3GROW, BIG AL, JIM BEAM, KEYSDIVER, FRANK TRUTH, MORRISSEY, JBORRE, RAY, RICHARD, BRIAN FROM ANABOLIX RESEARCH, ANDREW & UNIQUE FROM MASSQUANTITIES, GEORGE FROM ELITEFITNESS, MIKE FROM UNDERGROUNDSPORTS, JAY FROM JAY'S BODYBUILDING
*** Workout Routines/Fitness Articles/News Updates***
Two articles are featured this month!!! BigCanuk & Jim Beam
TRAINING, FREQUENCY & INTENSITY - Written by BigCanuk
First, let me just say that I apologize for not being as high profile as what I have been in the past. I've still responded to everyone's e-mails and questions but haven't had much time to spend on the board in the last few months. I hope to change this again soon but I hope you can bear with me while I go through a few life altering situations that are preoccupying my time. On the upscale note, my training is par excellence and I'm looking great and feeling fine. I think that's what it's all about and so let's move right onto the topic at hand. This month, we'll look at overtraining/undertraining. There seems to be much confusion on this particular topic. I often get asked how should I change my workout routine when I'm on my next cycle. That one is quite simple. We've all heard of instinctive training. Perhaps some of us do that on a regular basis. I'm all for instinctive training but only when on a cycle. All it means is you do what you feel like doing. When you're on the juice, pretty well any workout will make you grow. That includes partials, negatives, cheat sets, maximum lifts, high reps, etc. Pretty well anything goes to make you grow. So doing what you feel like is important for those days. If you feel real strong and like you want to kill something, by all means, go for tossing some serious iron around but if you're having a bad time on the sauce and feel depressed (something I know we all go through but hate to admit) then just get in there and do whatever you can to move some plates even if it's just light, slow, burning reps.
For many of us, our off cycles are longer than our on cycles so we have to be careful not to overtrain. There's that dreaded word. Let's explore that. What are some indications we may be overtraining? Well, I think the most important signs are these. Have you been stuck at the same size and strength levels for months? Do you look forward to hitting the gym to let loose and crush those plates or do you wish you could just stay at home and sleep? Are you taking in enough food and protein yet finding yourself tired and injured most of the time? These signs mean you are overtraining!
It is scientifically proven that most people need about 36 to 48 hours to recuperate their muscles for best results. Does this mean that we should be training those same body parts every 2 or 3 days then? Au-contraire. As a matter of fact it's been shown that most hardgainers do best by hitting one body part once every 5 to 7 days. Even those with gifted ability to pack on the muscle usually only train for two days and take one day off. Basically hitting the same body part once every four days.
Listen to your body. If you feel tired and sore, take a day off. You'll do better by taking the rest and recuperation than tearing yourself down some more. Years ago, I thought I could be bigger and more ripped if I worked out real hard every day in the gym. Six months later, I was so burned out, I hated the thought of going to the gym! I looked real good but felt terrible. I tried something I thought would make me smooth out and loose size. I started training three times per week. One body part per week. What I found was startling. I started looking better and feeling better. I got better cuts and size. My strength went up. I was liking the gym again. I've talked to many people who have told me similar situations. Their bodyfat levels didn't go up and they didn't lose muscle. They just enjoyed life more.
So, what about undertraining? Have you ever done something for 30 seconds of all out gut wrenching, intense physical labor? Even when you're in great shape, it takes so much out of you and hurts your muscles so much, you wonder if you're even in shape? Well, that's one reason I'm a proponent of low volume, high intensity training. That system hits you so hard, you have to grow or die. I believe if you warm up, tear the muscle down with some good, hard, heavy reps then with a light weight, pump blood into the area with lots of reps and good contractions, you've got the recipe for maximum muscle building. I've done entire workouts in 20 minutes like this that have made me feel totally finished and unable to do anymore. And if I did, it would be a waste of time and effort anyway. The time element isn't too important. You should try to finish a workout in 45 minutes or less to get the most GH level out of your body but nothing says it has to be at least that long. I know I sure get some funny looks and comments from the die hards who think spending 1 1/2 hours in the gym is the way to go when they see me in and out in 30 or 40 minutes sometimes. I don't worry about what others may think. I know what feels right for me though and go with that. I would rather undertrain than overtrain every time. Overtraining will guarantee I won't grow new muscle tissue. Undertraining allows my body to grow and get stronger and feel better. Have you ever taken a week off and come back stronger? Now you know why. Rest and recuperation is a friend to your body. Undertraining works. So bottom line is look back at what you're doing now. Are you happy with what's going on with your gains? Do you like how you feel? If your eating and rest patterns are good and the rest isn't, it may be time to change your workout and quit overtraining. Good luck and happy undertraining! BigCanuk.
BIG SQUAT = BIG LEGS
Written by Jim Beam
No matter if your a bodybuilder or a powerlifter, we all want big powerful legs. Big legs when your a bodybuilder are so necessary for a complete package. They don't have to be necessarily strong.. but big and cut. On the other hand, for powerlifters size isn't so much a factor as strength, although the two go generally hand in hand.
This article is designed to provide only information for the squat and no other leg exercises.
First, lets cover the proper execution of the squat: 1) Generally, as a rule, unless very experienced, ALWAYS WEAR A HIGH QUALITY BELT! remember, safety first. A good belt provides the necessary support for your middle to lower back and not only helps prevent injury, but stabilizes this area to allow for greater potential of your strength, thus growth.
Many people think that the belt is designed to support the lower back since it provides a kind of wall to rest against. Not really. What the belt does, is to wrap around the body universally, thus providing for equally distributed internal forces. These forces are generated by extreme pressures which emanate from inside the body as you are squatting. They reach their highest pressures when you are at the deepest part of your squat. These forces press outwards from the center, to your greater outer circumference of the belt, thus providing for equalized force through-out the body, and not just your back.
If you are experienced in squatting and have tried different belts out there and have compared a Valeo or Joe Weider belt, to a good thick powerlifting belt, then you know that you can squat much more weight, SAFER!
Why is this possible? Powerlifting belts are designed thicker and much sturdier in construction, thus providing for more efficient internal pressures. I would honestly say, that the average novice lifter, can expect a 50 lbs. jump in squat strength the very first time he puts on one of these belts! And you'll feel so much better squatting down.
I can truthfully say, that in 22 years of lifting, I have never hurt my back using one of these belts, and neither has any lifter I have ever trained.
They work!!! They work VERY GOOD!
Well, enough said about belts, lets cover setting up for the squat:
1) Set a realistic strategy for a squat routine and strength goals you have in mind, beginning with your warm up set. I do allot of wam-ups, progressively increasing the weight as I go, but very few reps. 2) To set up for the squat, get your warm up weight on the bar. Usually, a fairly good shape person has no problem warming up with 135 lbs, this is 1-45 lbs. weight on each side of the bar. 3) Once your weight is loaded, make sure your collars are secure. 4) Stand about 2 feet back from the bar, (chalk the bar if you have some)..and eyeball your hands, one at a time. (Its very important that you set up properly for the squat). Make sure that both hands are at exact locations on the bar. 5) Once your hands are locked firmly around the bar, walk towards the bar, eyeing the very middle, never loss eye contact, focus in the middle. This is where your head is going under, so stay focused so you don't lose your place (unless you have a mirror, then this is easy, but still, never stop looking at the middle, watch yourself as you step under the weight).
*Remember: You don't want to squat down with weight that is off center of your back.. you could seriously hurt yourself!
6) Once under the weight, get the weight firmly and securely on your back. Many new lifters do what's called Olympic style squatting. They tend to place the bar high on the back, right under the neck. This makes squatting much more difficult as it tends to throw you forward (especially as you get tired!) Try to put the bar a little lower on the back. Ideally, the bar should rest comfortably on your Posterior Deltoids (your rear Delts!). You will lean slightly forward, but back straight. 7) Once you have the bar positioned stand up. Make sure you don't have one leg in front of the other (like splits!) Always, put your feet side by side, with knees bent.. then just stand up. 8) Take a step back, keep your head up, eyes always looking straight ahead, or straight up. Remember, the bar will follow your head!! Back stiff and straight! Medium stance with your legs and feet, then lower yourself to parallel. *I recommend squatting deep, below parallel at least 80-85% of the time. Don't bow your legs in or out, stabilize them and drop your hips. A wider stance will make squatting deeper and easier!
*Squat Routine:
Your primary goal for building mass is to squat at about 75%-80% for reps of 5. This builds what I call the Medium Heavy range, not enough to hurt you, but enough to really push for mass and strength.
Here's a routine for a 400 lbs. squatter:
Warm-up.............135 lbs. x8-10 Deep!
Warm-up.............185 lbs. x2-3 Deep!
Warm-up.............225 lbs. x1-2 Deep!
*Remember: Go after each warm-up, like its a world record and try to SMOKE IT! The easier each set feels warming up, the easier the next set will feel. Strong and fast.
Warm-up..............275 lbs. x1...below parallel.
*Also...remember to be resting 3-5 minutes to get maximum results between sets!!!
Warm-up..............315 lbs. x1...below parallel.
Warm-up..............365 lbs. x1...below parallel.
Max Single..........400lbs....x1...parallel or below.
You don't have to max every week, I just wanted you to see how it works.
After your 400 lbs, go down to 315 lbs.
Do 315 lbs..........x 5 reps...Below parallel. This is called your
Medium Heavy training weight. Do at least 3 full sets, with no
help, then go up 5 pounds the following week. You can go up to 5
sets of 5 reps if you want to, but I wouldn't go past that.
After you've completed your medium heavy training, come down and do some Olympic squats!! I don't believe in pyramiding, going all the way up, then coming all the way down, but I do believe in Olympic squats. Olympic squats are done with no equipment, bar high on the neck, feet very narrow, about a foot to 18 inches apart. Keep your Head UP!!! Look up!! This is much more difficult to do and will require more concentration. keep your back FLAT! Drop your hips down to the floor. You should be able to get your butt about 3-5 inches from the floor, if you do this correctly!
For a 400 lbs. squatter, I think that 185-205 for reps of 10-12 VERY DEEP!! will be fine. Do 3-5 sets of these and no more. These will really help your balance for your heavier squats and will TOAST your quad's (the front of your legs.)
*I only do these once a week!
This is a very fundamental routine that will yield fabulous results. I will get into box squatting in another issue! Thanks everyone and TRAIN HARD! JIM BEAM
This is only the basics and your comments/suggestions will help enlarge/enhance each section!!! This issue was put together with the assistance of BIGCANUK, GUMBI, B3GROW, BIG AL, JIM BEAM, KEYSDIVER, FRANK TRUTH, MORRISSEY, JBORRE, RAY, RICHARD, BRIAN FROM ANABOLIX RESEARCH, ANDREW & UNIQUE FROM MASSQUANTITIES, GEORGE FROM ELITEFITNESS, MIKE FROM UNDERGROUNDSPORTS, JAY FROM JAY'S BODYBUILDING
*** Workout Routines/Fitness Articles/News Updates***
Two articles are featured this month!!! BigCanuk & Jim Beam
TRAINING, FREQUENCY & INTENSITY - Written by BigCanuk
First, let me just say that I apologize for not being as high profile as what I have been in the past. I've still responded to everyone's e-mails and questions but haven't had much time to spend on the board in the last few months. I hope to change this again soon but I hope you can bear with me while I go through a few life altering situations that are preoccupying my time. On the upscale note, my training is par excellence and I'm looking great and feeling fine. I think that's what it's all about and so let's move right onto the topic at hand. This month, we'll look at overtraining/undertraining. There seems to be much confusion on this particular topic. I often get asked how should I change my workout routine when I'm on my next cycle. That one is quite simple. We've all heard of instinctive training. Perhaps some of us do that on a regular basis. I'm all for instinctive training but only when on a cycle. All it means is you do what you feel like doing. When you're on the juice, pretty well any workout will make you grow. That includes partials, negatives, cheat sets, maximum lifts, high reps, etc. Pretty well anything goes to make you grow. So doing what you feel like is important for those days. If you feel real strong and like you want to kill something, by all means, go for tossing some serious iron around but if you're having a bad time on the sauce and feel depressed (something I know we all go through but hate to admit) then just get in there and do whatever you can to move some plates even if it's just light, slow, burning reps.
For many of us, our off cycles are longer than our on cycles so we have to be careful not to overtrain. There's that dreaded word. Let's explore that. What are some indications we may be overtraining? Well, I think the most important signs are these. Have you been stuck at the same size and strength levels for months? Do you look forward to hitting the gym to let loose and crush those plates or do you wish you could just stay at home and sleep? Are you taking in enough food and protein yet finding yourself tired and injured most of the time? These signs mean you are overtraining!
It is scientifically proven that most people need about 36 to 48 hours to recuperate their muscles for best results. Does this mean that we should be training those same body parts every 2 or 3 days then? Au-contraire. As a matter of fact it's been shown that most hardgainers do best by hitting one body part once every 5 to 7 days. Even those with gifted ability to pack on the muscle usually only train for two days and take one day off. Basically hitting the same body part once every four days.
Listen to your body. If you feel tired and sore, take a day off. You'll do better by taking the rest and recuperation than tearing yourself down some more. Years ago, I thought I could be bigger and more ripped if I worked out real hard every day in the gym. Six months later, I was so burned out, I hated the thought of going to the gym! I looked real good but felt terrible. I tried something I thought would make me smooth out and loose size. I started training three times per week. One body part per week. What I found was startling. I started looking better and feeling better. I got better cuts and size. My strength went up. I was liking the gym again. I've talked to many people who have told me similar situations. Their bodyfat levels didn't go up and they didn't lose muscle. They just enjoyed life more.
So, what about undertraining? Have you ever done something for 30 seconds of all out gut wrenching, intense physical labor? Even when you're in great shape, it takes so much out of you and hurts your muscles so much, you wonder if you're even in shape? Well, that's one reason I'm a proponent of low volume, high intensity training. That system hits you so hard, you have to grow or die. I believe if you warm up, tear the muscle down with some good, hard, heavy reps then with a light weight, pump blood into the area with lots of reps and good contractions, you've got the recipe for maximum muscle building. I've done entire workouts in 20 minutes like this that have made me feel totally finished and unable to do anymore. And if I did, it would be a waste of time and effort anyway. The time element isn't too important. You should try to finish a workout in 45 minutes or less to get the most GH level out of your body but nothing says it has to be at least that long. I know I sure get some funny looks and comments from the die hards who think spending 1 1/2 hours in the gym is the way to go when they see me in and out in 30 or 40 minutes sometimes. I don't worry about what others may think. I know what feels right for me though and go with that. I would rather undertrain than overtrain every time. Overtraining will guarantee I won't grow new muscle tissue. Undertraining allows my body to grow and get stronger and feel better. Have you ever taken a week off and come back stronger? Now you know why. Rest and recuperation is a friend to your body. Undertraining works. So bottom line is look back at what you're doing now. Are you happy with what's going on with your gains? Do you like how you feel? If your eating and rest patterns are good and the rest isn't, it may be time to change your workout and quit overtraining. Good luck and happy undertraining! BigCanuk.
BIG SQUAT = BIG LEGS
Written by Jim Beam
No matter if your a bodybuilder or a powerlifter, we all want big powerful legs. Big legs when your a bodybuilder are so necessary for a complete package. They don't have to be necessarily strong.. but big and cut. On the other hand, for powerlifters size isn't so much a factor as strength, although the two go generally hand in hand.
This article is designed to provide only information for the squat and no other leg exercises.
First, lets cover the proper execution of the squat: 1) Generally, as a rule, unless very experienced, ALWAYS WEAR A HIGH QUALITY BELT! remember, safety first. A good belt provides the necessary support for your middle to lower back and not only helps prevent injury, but stabilizes this area to allow for greater potential of your strength, thus growth.
Many people think that the belt is designed to support the lower back since it provides a kind of wall to rest against. Not really. What the belt does, is to wrap around the body universally, thus providing for equally distributed internal forces. These forces are generated by extreme pressures which emanate from inside the body as you are squatting. They reach their highest pressures when you are at the deepest part of your squat. These forces press outwards from the center, to your greater outer circumference of the belt, thus providing for equalized force through-out the body, and not just your back.
If you are experienced in squatting and have tried different belts out there and have compared a Valeo or Joe Weider belt, to a good thick powerlifting belt, then you know that you can squat much more weight, SAFER!
Why is this possible? Powerlifting belts are designed thicker and much sturdier in construction, thus providing for more efficient internal pressures. I would honestly say, that the average novice lifter, can expect a 50 lbs. jump in squat strength the very first time he puts on one of these belts! And you'll feel so much better squatting down.
I can truthfully say, that in 22 years of lifting, I have never hurt my back using one of these belts, and neither has any lifter I have ever trained.
They work!!! They work VERY GOOD!
Well, enough said about belts, lets cover setting up for the squat:
1) Set a realistic strategy for a squat routine and strength goals you have in mind, beginning with your warm up set. I do allot of wam-ups, progressively increasing the weight as I go, but very few reps. 2) To set up for the squat, get your warm up weight on the bar. Usually, a fairly good shape person has no problem warming up with 135 lbs, this is 1-45 lbs. weight on each side of the bar. 3) Once your weight is loaded, make sure your collars are secure. 4) Stand about 2 feet back from the bar, (chalk the bar if you have some)..and eyeball your hands, one at a time. (Its very important that you set up properly for the squat). Make sure that both hands are at exact locations on the bar. 5) Once your hands are locked firmly around the bar, walk towards the bar, eyeing the very middle, never loss eye contact, focus in the middle. This is where your head is going under, so stay focused so you don't lose your place (unless you have a mirror, then this is easy, but still, never stop looking at the middle, watch yourself as you step under the weight).
*Remember: You don't want to squat down with weight that is off center of your back.. you could seriously hurt yourself!
6) Once under the weight, get the weight firmly and securely on your back. Many new lifters do what's called Olympic style squatting. They tend to place the bar high on the back, right under the neck. This makes squatting much more difficult as it tends to throw you forward (especially as you get tired!) Try to put the bar a little lower on the back. Ideally, the bar should rest comfortably on your Posterior Deltoids (your rear Delts!). You will lean slightly forward, but back straight. 7) Once you have the bar positioned stand up. Make sure you don't have one leg in front of the other (like splits!) Always, put your feet side by side, with knees bent.. then just stand up. 8) Take a step back, keep your head up, eyes always looking straight ahead, or straight up. Remember, the bar will follow your head!! Back stiff and straight! Medium stance with your legs and feet, then lower yourself to parallel. *I recommend squatting deep, below parallel at least 80-85% of the time. Don't bow your legs in or out, stabilize them and drop your hips. A wider stance will make squatting deeper and easier!
*Squat Routine:
Your primary goal for building mass is to squat at about 75%-80% for reps of 5. This builds what I call the Medium Heavy range, not enough to hurt you, but enough to really push for mass and strength.
Here's a routine for a 400 lbs. squatter:
Warm-up.............135 lbs. x8-10 Deep!
Warm-up.............185 lbs. x2-3 Deep!
Warm-up.............225 lbs. x1-2 Deep!
*Remember: Go after each warm-up, like its a world record and try to SMOKE IT! The easier each set feels warming up, the easier the next set will feel. Strong and fast.
Warm-up..............275 lbs. x1...below parallel.
*Also...remember to be resting 3-5 minutes to get maximum results between sets!!!
Warm-up..............315 lbs. x1...below parallel.
Warm-up..............365 lbs. x1...below parallel.
Max Single..........400lbs....x1...parallel or below.
You don't have to max every week, I just wanted you to see how it works.
After your 400 lbs, go down to 315 lbs.
Do 315 lbs..........x 5 reps...Below parallel. This is called your
Medium Heavy training weight. Do at least 3 full sets, with no
help, then go up 5 pounds the following week. You can go up to 5
sets of 5 reps if you want to, but I wouldn't go past that.
After you've completed your medium heavy training, come down and do some Olympic squats!! I don't believe in pyramiding, going all the way up, then coming all the way down, but I do believe in Olympic squats. Olympic squats are done with no equipment, bar high on the neck, feet very narrow, about a foot to 18 inches apart. Keep your Head UP!!! Look up!! This is much more difficult to do and will require more concentration. keep your back FLAT! Drop your hips down to the floor. You should be able to get your butt about 3-5 inches from the floor, if you do this correctly!
For a 400 lbs. squatter, I think that 185-205 for reps of 10-12 VERY DEEP!! will be fine. Do 3-5 sets of these and no more. These will really help your balance for your heavier squats and will TOAST your quad's (the front of your legs.)
*I only do these once a week!
This is a very fundamental routine that will yield fabulous results. I will get into box squatting in another issue! Thanks everyone and TRAIN HARD! JIM BEAM